Patrick Flynn

Cheat Sheet / Updated 03-22-2022

People have been fasting (in other words, not eating for a while) for centuries to prevent disease and strengthen the body. Fasting is also a safe way to lose weight. This Cheat Sheet gives you an overview of the basic principles of fasting, including what you should and shouldn't drink, so you can implement it into your routine and start your journey toward more vibrant health.

Article / Updated 08-31-2017

Before you start the 5:2 Diet or any other fast, make sure you talk to your physician or health professional about fasting, its benefits and drawbacks, and the status of your health. What days and times to fast The 5:2 Diet prescribes two days of modified fasting and five days free from calorie counting. When deciding which days during the week to fast, understand that you may have to be flexible. What worked for you last week may not, due to social engagements or other obligations, work for you this week. The key is to choose two nonconsecutive days in which to fast. So for example, if you fasted on Monday, don't fast again until Wednesday or later in the week, giving you at least one full day between fasting periods. By choosing nonconsecutive days, you won't feel emotionally deprived of food and, thus, have a better chance of sticking with the program long-term. The 5:2 Diet is aimed at doing away with the feelings of deprivation, anxiety, and guilt that come with so many mainstream diets. Fasting, no matter the method that you choose, isn't a traditional diet; it's a lifelong behavioral change, and the longer you do it, the easier and more fulfilling it will become. If you decide to fast on a Monday and a Thursday one week, you now just have to decide how long you'll fast for. You'll optimally fast for 16 hours at a time, which has been found to be the sweet spot in fasting — you get the full benefits of a longer fast without the difficulties of completing a longer fast (compared to a fast that goes on for 24 hours or more). But doing so may be challenging with the 5:2 Diet because you break up your caloric limits between breakfast and an evening meal. However, you may find it easier on your fasting days to get all your calories in one meal. It's really up to you. The key is to play around with the fasting method of your choosing, but remember, stick to one particular method for three months before you try another one. Three months is the sweet spot when it comes to giving your body a chance to respond to the fasting method of your choosing and really seeing results from it. Who shouldn't do the 5:2 Diet Some people shouldn't fast on the 5:2 Diet, including the following: Pregnant women: More research must be done to determine whether or not fasting is safe for pregnant women, and until scientists prove that fasting is healthy during this time of your life, don’t fast. Children: Because children are still developing physically and mentally, they don't need any nutritional stresses. Although the occasional fast helps decrease the levels of IGF-1 in adults (which helps to promote overall health and longevity), during the formative childhood years, humans naturally have higher levels of IGF-1 to help them grow and develop properly. Never encourage fasting in anyone under the age of 18. People with medical conditions: If you have any underlying medical conditions, such as HIV/AIDS, cancer, diabetes, or an eating disorder, fasting probably isn't a wise choice. If you're a reasonably healthy adult looking to lose some body fat, feel revitalized, and live an all-around healthier lifestyle, then the 5:2 Diet may very well be a viable option for you. More information on the 5:2 diet.

Step by Step / Updated 04-24-2017

The closest relative to the (two-arm/kettlebell) swing, the one-arm swing adds an additional grip challenge and rotary stability component (the ability to prevent rotation). Just like the two-arm swing, use a kettlebell or dumbbell for this exercise. Because you now bear the weight by only one side of the body, a good one-arm swing can be measured directly by the amount of rotation that doesn’t occur. So do your very best to keep your shoulders square through the movement. Here are the steps to the one-arm swing:

Step by Step / Updated 04-10-2017

Hunger doesn't make fasting difficult. Your reaction to the hunger does. If at the first sign of hunger you seek out food, you need to ask yourself an important question: Do you control your hunger, or does your hunger control you? By controlling your hunger, you can strengthen your fasting practice. The most important aspect of controlling hunger is to accept it. Acknowledge before you begin your fast that hunger will rear its ugly head, and that it won't hurt you; it will only try to intimidate you. Fasting and feeding is yin and yang. The human body needs a balance between the two for optimal health. Most people clearly suffer from too much yang (feeding) and not enough yin (fasting). Following are nine strategies to stave off hunger and keep productive throughout your fasting period.

Article / Updated 03-10-2017

Pork and lamb in small portions can also provide protein to your diet. Eating protein-rich meats — making sure you trim off any excess fat — and adding a side of vegetables can fill you and make you feel satisfied. These recipes offer pork for a dinner meal and a breakfast meal. Of course, if you feel like mixing up things, eat the frittata for dinner and the stir fry for your earlier meal. Also included is a Greek-inspired lamb tacos recipe (without the dairy). Quick Pork and Vegetable Stir Fry Preparation time: 30 minutes Cook time: 10 minutes Yield: 2 servings 2 teaspoons coconut oil 1 teaspoon minced fresh gingerroot or more to taste 1/2 teaspoon minced garlic 1⁄8 to 1/4 teaspoon red pepper flakes to taste 4 ounces pork loin, cut into thin strips 1/2 carrot rounds, sliced quarter-inch thick 2 cups mung bean sprouts 3 ounces asparagus, cut into 1-inch diagonal pieces 1/2 small bell pepper, any color, cut into thin strips 1 tablespoon coconut aminos or more to taste Fine sea salt and fresh ground pepper to taste Add the oil to a large skillet and heat over high heat until hot. Working quickly, add the gingerroot, garlic, and red pepper flakes, and sauté for 10 to 15 seconds. Add the pork and carrots and sauté for a couple more minutes. Add the bean sprouts, asparagus, and bell pepper, and cook until the vegetables are bright and tender-crisp, about 1 to 2 minutes more. Stir in the coconut aminos and cook, stirring another minute. Add salt and pepper to taste. Per serving: Calories 165; Total fat: 6g; Saturated fat: 5g; Cholesterol: 30mg; Sodium: 410mg; Carbohydrates: 13g; Fiber: 4g; Sugar: 7g; Protein: 15g. (Recipe by Annabel Cohen) You can also use chicken, turkey, or shrimp instead of the pork, if desired. Vegetables continue to cook even after you take them out of the hot pan. Don't overcook them. They should be crisp. If you overcook them, they'll become mushy. Egg White Prosciutto and Vegetable Frittata Preparation time: 10 minutes Cook time: 20 minutes Yield: 2 servings 8 egg whites 2 tablespoons cold-pressed extra-virgin olive oil, separated 1/4 cup chopped onions 1/4 cup chopped zucchini, unpeeled 1 cup fresh baby spinach, packed 1/2 cup chopped prosciutto 1/4 cup chopped, seeded tomato 2 tablespoons fresh shredded basil leaves 2 cups baby arugula 2 to 3 tablespoons balsamic vinegar Preheat the oven to 325°F. Drizzle 1 tablespoon of the olive oil in an large 10-inch nonstick, ovenproof skillet. Whisk the egg whites in a medium bowl until slightly foamy. Heat the nonstick skillet (10 to 12 inches) over medium heat until hot. Add the onions, zucchini, and spinach, and sauté until the spinach is wilted and the onions are softened. Add the prosciutto, tomato, and basil and cook for another minute. Add the egg whites to the pan over the vegetables. Lightly season with salt and pepper. Cook on top of the stove for 1 minute. Place the pan in the oven for 10 to 15 minutes until the eggs are set. Remove from the oven and run a spatula around and under the frittata. Tilt the pan to tip the frittata onto a plate. Sprinkle with fresh basil. Top the frittata with arugula and drizzle with balsamic vinegar and the remaining olive oil. Per serving: Calories 311; Total fat: 18g; Saturated fat: 3g; Cholesterol: 28mg; Sodium: 1,204mg; Carbohydrates: 12g; Fiber: 2g; Sugar: 7g; Protein: 27g. (Recipe by Annabel Cohen) You can substitute 1/3 cup frozen chopped spinach for the fresh spinach. Make sure it's thawed and drained well. Greek Lamb Tacos Preparation time: 15 minutes Cook time: 15 minutes Yield: 2 servings 1 tablespoon cold-pressed extra-virgin olive oil 2 tablespoons minced onions 1/4 teaspoon minced garlic 8 ounces very lean ground lamb 1 tablespoon minced fresh mint 1 tablespoon minced fresh parsley 1/2 teaspoon fine sea salt 1/4 teaspoon fresh ground pepper Romaine lettuce leaves 1 cup chopped fresh tomato 1 cup chopped cucumber Fresh lemon wedges Heat the oil in a large nonstick skillet over medium heat. Add the onions and garlic and sauté for 2 minutes. Add the lamb and sauté for 3 more minutes. Add the mint, parsley, sea salt, and pepper, and sauté for another 3 minutes. Serve the tacos with the lettuce leaves as taco shells. Top with the tomato and cucumber and add a squeeze of fresh lemon. Per serving: Calories 235; Total fat: 13g; Saturated fat: 3g; Cholesterol: 65mg; Sodium: 638mg; Carbohydrates: 7g; Fiber: 3g; Sugar: 4g; Protein: 23g.

Cheat Sheet / Updated 03-27-2016

Paleo workouts are meant to be short and simple but immensely effective in helping you build strength, quickness, and endurance. Because the movements and routines are simple, proper form is key, and you have to guard against over-exercising. In addition, you have to make sure you're fueling your body with the right foods before and after exercise.

Cheat Sheet / Updated 03-27-2016

The Paleo lifestyle is a great way to feel better. What you eat makes all the difference for how you feel — and how you perform when you work out or do everyday things like rake the leaves or clean the house. In these articles, you find some tips for amping up your Paleo diet smarts, for you and for your kids.

Step by Step / Updated 03-27-2016

You can get 95 percent of all the strength and fitness you’ll ever need from 5 percent of all the exercises you’ve ever heard of and subtle variations therein. And this 5 percent consists of the fundamental primal human movements, of which there are roughly six:

Step by Step / Updated 03-27-2016

Proprioception, or the awareness of your body position, ties all the senses together. High proprioception allows you to move skillfully without thinking about it. Low proprioception, however, results in awkward and often dysfunctional movement. Proprioception is supported partly by the vestibular system, which coordinates your movement through changes in head position. You garner information about your position through all your senses — seeing, feeling, hearing, smelling, and so forth. Those with low proprioception are often undersensitized to changes in position; hence, their body doesn’t react accordingly, and they move clumsily, putting them at a higher risk for injury. Because skin is the largest sensory organ on the body, movements designed to increase the surface area contact between skin and the ground — like rolling — will likely improve proprioception. In other words, the more time you spend on the ground, the better your movement will be off the ground. From a developmental standpoint, you can’t regress movement any farther back than rolling, nor does any movement put you into as much contact with the ground. So rolling is one of the best movements to improve proprioception and to prep the body for the rigors of exercise. Following are four types of simple rolling.

Step by Step / Updated 03-27-2016

Primal superfoods will help get you from where you are now to where you want to be. They have deep nutrition that stand out from the pack of Paleo foods. Primal superfoods are multitaskers. They heal the gut, decrease inflammation, and flood your cells with nutrients that are often lacking. In fact, superfoods help heal you on the deepest possible level, from the inside out. This healing helps boost your immunity and your energy levels and helps you perform your best.